Tag Archive for: Dumbo

Things got done and so did this backblast!

/in /by

FNGs: nope

Warm Up: Good Mornings, Bounce, neck rotations, spinal rotations, foot traces, hinge stretch, windmill. Finish with a lap around the block to get the HR up.

The Workout: Find a partner with a similar sized bell! Partner 1 would either run the stairs or farmer carry their bell to the end of the deck and back. This differed between the 9 exercises below. 3 times we would pause the exercises and partner 1 takes the stairs while partner 2 farmer carries both bells and then we switch and repeat.

Exercises –

  • clean and press (stairs)
  • swings (farmers carry)
  • single leg dead lift (stairs)
  • ballistic row (stairs)
  • off set pushup (farmers carry)
  • Midge cookie pouch (stairs)
  • nipplers (stairs)
  • goblet squat (farmers carry)
  • floor press (stairs)

    • Mary: American Hammer ICx10, Homer to Marge IC x 20, Low Slow Flutter IC x 20. All were done with bell.

    Announcements: Picnic (see slack)

    T-Claps (Recognition):

    Prayer: Laettner, Jeff, Heidi

    First time at Falcon Park

    /in /by

    FNGs: Not today, but welcome back Princess Cut
    Warm Up: Mosey around
    The Workout: Lazy Dora with Cinderblock work and BTW hold for partner.  Baseball field suicides
    Mary: Plank Hold while each Pax ran the bases once
    Announcements:
    T-Claps (Recognition):
    Prayer:

    Are you bad listeners or am I a bad leader?

    /in /by

    FNGs: Not today
    Warm Up: Mosey to a wall for BTW and a count off of PAX… It took us about 6 times to actually get a count off. The precedence was set for a chatty workout with nobody listening to YHC.  We began to mosey to other side of lot for SSH x15. PAX was surprised by the x15 on SSH, as YHC is known for his x50 or even x100 to begin workouts.  YHC threw a curveball on the SSH, as he called them again, but this time as 21’s.  Q calls out 2 count SSH for the first 1-5 and then 6-21 are silent. If the PAX don’t finish all at the same time in cadence on 21, repeato….Lets just say we repeated quite a few times.  We even had some OYO Peeping Lipsticks when the PAX struck out 3x for not being quiet.   We continued the mosey to another lot and did more warmups.

    The Workout: Partner up and suicides across lot with peeping lipsticks.  6 suicide stops- Pax 1 goes to first and back while Pax 2 does peeping lipsticks, rotate partners after each suicide stop, until we got to the end.  Pax had a hard time understanding and also questioned the legitimacy of a peeping lipstick (turkesh getup with a star jump)  It’s in the exicon!   Next we mosey to the bus stop where YHC had coupon pain stations setup.  Partner 1 worked with coupon while partner 2 ran out and back. Switch roles and then switch stations as we rotated through 7 stations.  Stations as followed: Merkin Jack Webb with Cinderblock (2 stations) Weighted jump rope, grave diggers with 20lb mace, death march with 10lb mace, kettlebell swings 35lb, kettlebell tricep extensions 15lb. Closed out with 21s again to test our progress. It only took 3 times to nail it, Pots even turned his back to the Pax!
    Mary:  Mary caught the bus and we kept the heartrate up until the end!
    Announcements: June 26th Picnic at Harris Lake, Families invited, Emeril is smoking 32 Pork Butts
    T-Claps (Recognition): All Pax for showing up during this challenge. The engagement, fellowship, accountability, etc has been awesome. Let’s keep this going through the summer!
    Prayer: Heidi, Emeril’s family friend with Cancer

    No EC + 3 miles. Did ya even post bro?

    /in /by

    FNGs: Salt Lick
    Warm Up: 8 Good Mornings.   If you wanted to warm up ya should have run EC.
    The Workout:  We ran.  3 or 5 miles.
    Mary: Calf stretches
    Announcements: Picnic
    T-Claps (Recognition):
    Prayer: Heidi battling thyroid cancer.  Jeff (Pablos friend who had a heart attack)

    Dirty Dozen at Prison Yard Thinking About Stirrups

    /in /by

    FNGs: No, but welcome back kotter, Tim (Hoege?) a.k.a. Cream of Corn (originally from NE, named in SW 4 yrs ago)
    Warm Up:  Many PAX got their point and ran for two miles (~20 mins).  Dumbo missed us at 5:05 am and ran on his own; I overhead him saying waiting in the driveway for Pablo who never came out.  Hope Pablo is OK.  Circled up for the following exercises:  good am, SSH, daisy Pickers, Sir Fazios, seal claps, o/h claps, Mike Phelps…
    The Workout:  The warden brought many dumbbells ranging in weight from 15 lbs to 50 lbs.  An index card with a few exercises were written down as a suggestion (implied 10 reps) and dumbbells were spread out over the parking lot.  A 20 lb stretchy thing was added, as well as a cinder block and jump rope.  See pic for details of exercises.  The time keeper was  the 50 lb dumbbell.  Note this 50 pounder was either carried by itself or farmer’s carry (Two 50 lb dumbbells).  Some brave PAX tried the farmer’s carry including Warbucks, Cupid, Shredder…(apologies if I left out anyone).  PAX had to carry the 50 lb dumbbell around the parking lot.  While this was going on, PAX cranked out their respective exercises with their specific weight/tool/coupon.  If no tools were available, PAX were instructed to do core exercises.
    Mary:  Circled up for 6 inches, box cutters, and static stretches that included some work on the groin area.  Lots of mumble chatter about stirrups.  It was quite the visual.  Cream of Corn may not come back for another four years.
    Announcements:  JOCO CSAUP. Murph on Memorial Day, Bed builds, 5Ks coming up…
    T-Claps (Recognition):  PAX showing great effort today especially with the farmer’s carry
    Prayer:  Dumbo took us out – thank you!  Prayers for an infant born too early who gave joy to his family for a handful of weeks…..automatically gone to heaven; UNSPOKEN
    Thanks PAX for helping me load/unload my car this am.

    Honored to lead (Forgot to say the Pledge of Allegiance – thinking about the stirrups I guess).  -Dauber

     

    Red October 5/17/2021

    /in /by

    14 Pax took to the pavilion at Red October for a Tabata style kettlebells and then some workout.

    Sprinker, Felix, Fram, Pots, Dawgpound, Dumbo, Emeril,  Farva, Norm, Lipstick, Yoshi, welcome FNG Murdoch and Breach on the Q

    Warm Up: Circled up in the traffic circle for some 22 counts reps of SSH, Daisey Pickers, Windmills, Fazio Arm Circles, and Imperial Walkers/Hillbillies

    The Workout: 7 Stations of fun: Partner up with one partner using the tools partner 2 is on a dealer’s choice kettlebell exercise, at the 2 mins mark partners switch.

    Station 1 Sandbag- Brupess with a snatch

    Station 2 Pain Stick- Overhead press in the front and back

    Station 3 Barbell- Rut Rohs

    Station 4 Weight Plate- Squat and press

    Station 5 Tire- Farmers Carry around the circle

    Station 6 Kettlebell squat to upright row

    Station 7 Kettlebell sandbags- Squats and shoulder shrugs

    Mary: Combined effort with Mutiny- Pickle Pounders and Lo-Slo Flutter.

    Announcements: JOCO CSAUP this weekend, sign up on Slack, South Wake picnic on June 26th, details in Slack. Bed build on June 12th
    T-Claps (Recognition): All pax for the effort during the May challenge.

    Prayer: Emerils family friend who is recovering from thyroid cancer, and always for our first responders and military that are out there on the front lines.

    Baker’s Dozen at a Respectful Downtown Train

    /in /by

    FNGs: None. welcome back kotter – KOSHER!  Great to have you back in the gloom
    Warm Up:  Circled up after a bunch of PAX ran 2 miles EC in the rain.  Thanks for picking up the six men.  Began with 20 SSH, daisy pickers, sir fazio (F/R), seal claps, overhead claps, Don Quixote, and Imperial Walkers.  Gave PAX an overview of the workout and we were off to library hill, not the parking garage.
    The Workout:  Ran down library hill.  SAFETY Point:  only one PAX had a head lamp.  Completely poor leadership on YHC.  Thank you Lipsync for lighting the way.  Stopped at the stop sign/fire hydrant and cranked out 10 squats.  Proceeded down the road until we reached the cross walk.  5 burpees OYO.  Mumble chatter had continued from the warm-up….something about would this be a running boot camp?  From Dauber?  PPPLEASE!   Back to the fire hydrant for 10 merkins. What goes down must come up?  Heading back up library hill. At the top, conducted 10 star jumps.  Off to the rock pile.  Asked PAX to get a medium rock.  Size does matter.  11/13 rocks were fine.  Other two…I think they were replaced for bigger ones.  Lined up near sidewalk until a car was spotted and we moved again on to the sidewalk.  Once again, better leadership was needed by me.  We did A LOT of exercises with the rocks in cadence mostly.  Exercises included, curls for the girls, tricep extensions, slap rock, toe taps, rut-rows, wonder bras, upright rows, squats, overhead press, ground pounders, bus drivers, etc.  From our six, more rock exercises including nipplers, straight arm curl, 6 inches with rock above chest, box cutters, etc.  Returned the rocks.  Thanks again to Lipsync for lighting our way.  Off to the amphitheater wall by library.  All PAX participated in 10 count BTTW or people’s chair rotating between the two exercises.  Running out of time head to flag for Mary.
    Mary:  American hammers, box cutters, protractors (some trouble with math due to Dauber’s public education), H2M, six inches, etc.  Finished with some yoga including DD, chair, pigeon…
    Announcements:  Build a bed; Run for HSPD/officer in need; see Slack/FB.
    T-Claps (Recognition):  Fundraising for Brandon Rizzuti (and his mom) for the purchase of a new chair and local company gift cards! T-claps to those who organized (Lipsync) and everyone who donated bottles and all PAX who purchased raffle tickets.  Good luck everyone.
    Prayer:  Thank you Norm for leading us out in prayer today.  Prayers for India, injured PAX – including PAX who was in a bike accident, Deuce’s surgery, first responders, for our country, Unspoken….

    Finished with the Pledge of Allegiance to the flag.  I saw this at AGS by Full House.  I love this idea.  Encourage other Qs to incorporate in their workouts.

    Honored to lead!

    Thank you to Quiver for asking PAX with RESPECT to lead DT in the month of May.

    Sheepdawgpound

    /in /by

    EC: Dawgpound, Emeril, Yoshi, Dumbo, Shredder, Lipstick, Yogurt, Big Ditch, Norm,
    FNGs: Nope
    Warm Up:

    Ran around the parking lot and circled up.
    Will the Pax bounce I did a terrible job explaining the main event.
    We did some other warm up excessive. Everyone felt froggy.

    The Workout:

    At each light pole was a stop. 2 x 36# and 2 x 22# kettlebells where carried to each pole and back to the start. The Pax was doing build them up suicides. This means at Pole 1 they did Break Dancers (Side kicks). At the start they only did break dancers. At Pole 2 they did 5 Prisoner Squat Get Up Squat Jumps. At the start line they did 3 break dancers and 5 Prisoner Squat Get Up Squat Jumps. We kept going until we learned how to defend ourselves.

    Exercises:
    Pole 1: 3 Break Dancers
    Pole 2: 5 Prisoner Squat Get Up Squat Jumps
    Pole 3: 10 Carolina Dry Docks
    Pole 4: 20 in cadence LBCs

    Mary:

    Modified Onnit 6 minute abs

    Plank Hold
    Peter Parkers
    Mountain Climbers
    Big Boy Situps
    Bicycle
    Russian Twist
    Bowl

    Announcements:
    T-Claps (Recognition):
    Prayer:
    Martini
    Yogurt’s Mom

    Reach out and touch someone (old AT&T slogan)

    /in /by

    During announcements I closed encouraging everyone to reach out to someone within F3 that may be dealing with an injury or just flat out hasn’t posted to an AO in a while.  I told Saturday’s U-Turn PAX during the month of April I was personally dealing with a toe sprain and I hadn’t posted nearly as much as I would’ve liked to.  Weekends are usually my only time to post at all during the week and I had missed U-Turn and AGS for 2 weeks straight.  It didn’t take long for me to feel disconnected and somewhat distant from my fellow F3 brothers  (both because I hadn’t seen anyone in a while and I had also lost some of my stamina/endurance).  I can only imagine how a long term injury or a long period of time off (for whatever reason) may lead to a PAX feeling embarrassed or shameful to come back and post.  Although we would never shame anyone and we always welcome any man to any workout at anytime I feel its important that we make an effort to reach out to a fellow F3 member that we know is injured, dealing with another issue, or just haven’t seen in a while.  Sometimes a little encouragement can go a long way.

    FNGs: none today

    Warm Up: quick mosey, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, 10x Frankensteins, 25x-30x Merkins

    The Workout: standard U-Turn in reverse (6mi option or 3mi option).  By far an easier route than standard U-Turn due to less hills/elevation.

    Mary: ran outta time

    Announcements: congrats to Sprinkler’s son graduating high-school!  Upcoming Grasshopper 5K run, 5K walk, & 1mi fun run benefiting Sergeant Rick Leach Sat June 12 here in Holly Springs.  Bed build June 12th.  May challenge continues…

    T-Claps (Recognition): Picking up the 6 as always

    Prayer:  11yr old recently involved in dirtbike accident, injured PAX, well being of F3 Friar Tuck and family upcoming move to TX

    Dawgpound Celebrates 4 years

    /in /by

    EC:There was 22 plus people running EC. So yeah I don’t have the names here.
    FNGs:Pile Driver
    Warm Up:

    Circled Up and bounced while I went over the Disclaimer. Did a count off to have an understanding on how many Pax where there.

    Mosey to the field and circle up.
    Bat Wing
    Fazio Arm circles Forward
    Fazio Arm circles Backward
    Seal Claps
    Overhead Claps
    Ralphies
    Good Mornings
    1 Burpees
    2 Burpees
    3 Burpees
    4 Burpees
    5 Burpees

    The Workout:

    Moseyed to the Bus Drop off. We split up into pairs and then a pair took one of the three islands.

    Run in opposite directions around the island. When you met your partner do 7s counting down of Broke Back Shoulder Tap Merkins. Every time you meet you decreased the number. We went down to 1. Once that was wrapped up we did laps around the island. Partner A did bear crawls and Partner B did Lunge walks. When Partner A needed a break Partner B took over the bear crawls and Partner A did lunges. After one lap we switched to Gorilla Walks and Lunges.

    Mosey to the wall for mobile balls to the wall. The pax waiting held their Squat Hold. As pax held balls to the wall and moved down the length of the wall.

    Moseyed to the playground and split up in three groups. One group went with Emeril to the hill. One group with Flanigan to the play ground and the last group with me to the wall. The hill group was the timer. 5 trips up the hill running backwards. The folks against the wall held squat while lifting up one leg and switching. The playground group did pull ups. Once the 5 trips where completed group one went to the wall. Group 2 to the hill and group 3 to the playground. Repeat until all groups ran the hill.

    Then we made our way up the stairs. We then found our original partners and wheelbarrow to the flag pole/stop sign.

    Mary:

    Circled up for Mary:
    Did a modify Onnit 6 minute Abs:
    Plank Hold
    Peter Parkers
    Mountain Climbers
    Big Boy Sit-ups
    Freddie Mercuries
    Russian Twists
    Bowl

    Announcements:
    T-Claps (Recognition):
    Prayer:

    All unspoken prayers